Back in April we asked our Facebook fans a question and got a flood of great responses:

Q: If you could ask our Chairman & Founder Mary Waldner for advice on one thing, what would it be?

Since we received so many great questions, I was asked to help us answer a few of the questions along with Mary! See my response to three of the questions below:

Hi Todd – I love your question! Having support is so helpful after diagnosis. I’m fortunate to have all the support I need working for an amazing gluten free company. I would strongly encourage you to not eat gluten ever again; the results are amazing! When I stopped eating gluten, my life completely changed. With Celiac Disease, if you continue to eat gluten, you are doing major damage to your body. Your health comes first! It is helpful to have the support of your family through your journey. Have you considered making family mealtime gluten free? Even though you are the only one with a Celiac Disease diagnosis, I’m sure others would benefit from a gluten free diet. With every meal, every bite, know that you are healing yourself. Hopefully your transformation will inspire others to join you on your journey to health.

– Valerie Douglass, DTR

Hi Patty – Bagels (gluten free and regular) are full of white starches, which can cause a spike in blood sugar. This spike in blood sugar can cause one to feel jittery after eating then fatigued then craving more starch/sugar as blood sugar decreases. This happens to me, which is why I try to avoid white starchy foods in my diet. To break this unhealthy cycle, choose foods high in fiber, protein and healthy fats. Opt for a whole grain cracker, like ours, instead! They pair great with organic cream cheese!

– Valerie Douglass, DTR

Hi Zack – Mary’s Gone Crackers are delicious with a wide variety of toppings. Some of my favorites are: goat cheese, hummus, guacamole, sardines, salsa, avocado, tuna and chicken salad. I eat a lot of our gluten free crackers!

You can also click here to see what some of our other Facebook fans recommend pairing their crackers with on our Facebook Page! – Valerie Douglass, DTR

Thank you everyone for your great comments and questions! I really enjoy reading them. If you have nutrition, food or healthy eating questions for me, post your question on our Facebook Page or email me directly at: Valerie@marysgonecrackers.com

Valerie Douglass, DTR, Mary’s Gone Crackers

Does your diet sustain you or does it make you feel tired and weak?

“A sustainable diet protects, nourishes, and maintains the health of all people in our society so that we together can cooperate for a better world. There is a connection between a healthy society–one where all people are properly nourished—and planetary health.” (sustainablediets.com)

Below are four simple ways you can start to develop a more sustainable and nutritional way of eating and thinking about food.

Buy local. There’s no better way to get the freshest food possible than buying food that is grown in your area. By choosing foods that are in season, it’s much easier to have a more sustainable diet. Farmers markets are on the rise nationwide and are a great place to find local, sustainable food. Community Supported Agriculture (CSA) memberships are also a great way to enjoy local produce. This website helps you search for CSAs in your area by zip code: www.localharvest.org

Choose organic. Organic means free of pesticides, chemicals and GMOs. By choosing organic food, you can eliminate harmful environmental toxins out of your food and out of our soil. Going organic is also a great way to offset your carbon emissions. Click here to calculate your current carbon footprint.

Buy less-packaged foods. Californians alone generate 66 million tons of solid waste each year and approximately one third is from packaging. Buying less packaged foods is an excellent way to decrease your impact on the environment. Not to mention, a majority of packaged foods are generally less healthy than other fresh options.

Sustainable fish. If you’re unsure which seafood options are a good choice for your next meal, you can check the Monterey Bay Aquarium’s Seafood Watch for continuous updates on the most sustainable seafood choices.

When it comes to holidays, it can be difficult to develop a menu that not only pleases all of your guests, but that’s healthy for them too. This is especially true for holidays where artificial additives tend to be top of mind – take St. Patrick’s Day for example. Lately I’ve seen a bunch of dyed-green foods being shared across social media sites like Pinterest and Facebook, so it inspired me to share a list of 10 alternative greens you can serve at your St. Patrick’s Day party. Cheers!

10. Honeydew

Honeydew is a nutritious melon. It contains vitamin B6, vitamin C, folate and potassium. This melon also contains a high level of water so it also helps to hydrate your body.

9. Celery

Celery is a high-fiber vegetable that is easy to eat as a snack. Celery also contains calcium. It works to help your body prevent high blood pressure and cancer, and also helps the immune system function optimally.

8. Green Beans

Green beans contain vitamins A and C. They also have calcium and iron. They’ll help your bones stay strong and help prevent anemia.

7. Asparagus

Asparagus is a high-fiber vegetable. Fiber in the diet will help you feel full too which helps you know when you’ve eaten enough. (Secret: Fiber also helps your body avoid constipation.)

6. Green Peppers

Green peppers are a rich source of vitamin C, an antioxidant. This vitamin helps keep skin healthy and works to heal wounds. Eating this green vegetable is a way for you to help your body prevent cancer too.

5. Kiwi

The kiwi fruit contains a strong level of vitamins C and E. It also contains magnesium and potassium. You can use this healthy fruit in fruit salads, as a topping on yogurt or cereal and in chicken recipes.

4. Cabbage

Cabbage is a common staple for St. Patrick’s Day, but you don’t always have to cook it – consider mixing it in with your salads or even sauerkraut. Cabbage is a great source of cancer-fighting compounds and vitamin C.

3. Spinach

Spinach is known for its high concentrations of vitamins A, C and E along with beta carotene and selenium that fight inflammatory and cancerous agents in the body. Phytonutrients and chlorophyll, also in spinach, help protect the skin and brain. Its high levels of potassium and folate support the central nervous system and can help prevent Alzheimer’s disease. Try steaming spinach and adding it to a soup.

2. Kale

Kale is a unique green closely linked to the cabbage family. Just one serving of kale contains the Recommended Daily Allowances (RDA) of vitamins A, C and K along with 5 grams of fiber minerals like calcium, potassium, iron and magnesium. The vitamin K in kale promotes normal blood clotting, a strong immune system and bone health. Add kale to a salad, blend it into a smoothie or bake kale chips. (Hint: Stay tuned for a surprise at the end of this blog post…)

1. Broccoli

An antioxidant rich food, broccoli contains beta carotene, vitamins C & E, folate, iron and potassium. It’s a terrific low-calorie food (only 33 calories per 4 ounce serving) for anyone.

Need tips for preparing these delicious foods or a few recipe ideas? Please connect with us on Facebook or e-mail me directly at Valerie@marysgonecrackers.com.

In Good Health,

Valerie Douglass, DTR

Mary’s Gone Crackers

From My Kitchen to Yours… Kale Chips

What You’ll Need:

Bunch fresh, organic kale

Olive oil (I use extra virgin)

Balsamic vinegar

Himalayan pink salt

What To Do:

Thoroughly wash kale

Remove the stems

Chop kale into one inch sections

Lay it out on a paper towel to remove excess water

Slightly spray a baking sheet with olive oil

Place kale on the baking sheet, evenly distributed

Spray kale lightly with olive and oil balsamic vinegar

Sprinkle lightly with pink salt

Bake at 350 degrees for 15 minutes*, rotating kale half way through

Enjoy!

*Oven times may vary depending on your oven. Check often to prevent burning.

A Few of My Favorite Sources:

• http://www.livestrong.com/article/322051-top-ten-healthiest-green-foods
• http://www.webmd.com/diet/healthy-kitchen-11/leafy-greens-rated
• http://www.evitamins.com/a/top-10-green-foods-you-need-to-eat-335
• http://savingdinner.com/healthy-vegetarian-recipes/top-ten-green-foods

Relax. Create time for the things you love to do. The holiday season is often the most stressful time of year, so finding time to relax is essential. Relaxing also helps keep your immune system strong and your outlook positive.

Make time for healthy meals. Keep your healthy lifestyle on the right track by making time for full healthy meals, not snacking. This will make coming back to a healthy diet once the holiday parties have come and gone much easier. Are you in need of some healthy recipe ideas? Visit our recipes section on our website here.

Exercise. Staying active helps boost your metabolism while keeping your immune system strong. Ramping up your workout by burning extra calories will help balance out the extra calories we tend to consume this time of year. Exercise is also a great mood-booster!

Sleep. It’s essential to get enough sleep. Lack of sleep and stress make a bad combination at any time of year but especially during the holidays. The National Institute of Health tells us that sleeps helps us maintain a healthy balance of the hormones that make you feel hungry. Therefore, when we don’t get enough sleep, we feel hungrier!

Wishing you a very happy and healthy holiday season!

Valerie Douglass, DTR
Mary’s Gone Crackers

Eat breakfast. Eating in the morning will jump-start your metabolism and help your body efficiently process meals for the remainder of the day. Make sure to also keep your blood sugar stable throughout the day. This will prevent overeating at dinner time.

Use a realistic plate. Just because it’s a holiday does not justify eating off of a plate that is three times larger than what dinner plates normally look like. Keep your portion sizes similar to what they are on a day-to-day basis.

Stay present. Distractions can cause us to continue eating beyond our body’s cues. Take a second to check in with your body to see how you are feeling. One of my favorite practices is: “Eat when you are hungry and stop when you are full.” It’s a simple message but one that is very important. Make sure to listen to what your body is telling you!

Hydrate. Staying hydrated will help you moderate eating during mealtime. Dehydration can trigger your brain into thinking you are hungry instead of just being thirsty. Hydration also plays an important role in digestion.

Walk it out. Go on a long walk after any big meal. Exercise will help your stomach relax to process and digest food more efficiently. Fresh air always feels good anyway!

Do you have some great tips you would like to share? I’d love to hear from you and share your tips with our readers in next month’s blog! Wishing you a happy and healthy holiday season!

In Good Health,

Valerie Douglass, DTR

Mary’s Gone Crackers

Valerie@marysgonecrackers.com

I recently joined a community garden right behind the building where I live and am so thrilled to have the chance to grow delicious and organic vegetables this fall. After three weeks of growing in the community garden, I am convinced that anyone can garden, too! Even if you don’t have your own garden, remember that you can still find fantastic organic options during autumn. This month, I am highlighting what’s healthy and in-season during fall.

• Look for sweet potatoes this fall! They’re high in vitamin A and fiber, and are a much healthier substitute for regular, brown potatoes. Check out one of our newest recipes, Sweet Potato Pie, at the end of this post for some sweet potato inspiration!
• Winter squash is fantastic because it’s high in fiber and vitamin A. There are many different varieties of winter squash including acorn squash, butternut squash, spaghetti squash, and several varieties of the seasonal favorite: pumpkins. My favorite is baked acorn squash!
• Broccoli has been one of my favorite vegetables since I was a kid. This beautiful vegetable is high in folate (B9), vitamin C and vitamin K. Keep in mind, nutritionally it’s best to quickly steam your broccoli.
• I absolutely love kale! Kale is rich in vitamins A, C and K. My favorite ways to enjoy kale are making homemade kale chips and adding kale into delicious, healthy soups. If you have some room outside, growing your own kale is very easy.

Yours In Good Health,

Valerie Douglass, DTR

Mary’s Gone Crackers

Here’s one our newest recipes for fall:

Sweet Potato Pie

Filling

1 lb sweet potato

1/2 cup butter or coconut oil

1 cup coconut palm sugar or sugar of choice

1/2 cup coconut milk

2 eggs

1/2 tsp ground nutmeg

1/2 tsp ground cinnamon

1 tsp vanilla extract

Pie Crust

1 cup gluten free flour blend of choice

2 cups Mary’s Gone Crackers Original Crumbs

3/4 cup coconut oil or butter (chilled)

1/3 cup coconut palm sugar or sugar of choice

1 tsp. xanthan gum (optional, but helps pie crust bind together)

Preparation

1. Boil sweet potato whole or cut into large chunks, skin on, for 40 to 50 minutes, or until soft. Drain. Run cold water over the sweet potatoes and remove skins. Set aside.

2. Combine gluten free flour blend, Mary’s Gone Crackers Original Crumbs, sugar, and xanthan gum into a food processor and pulse 3-5 times to break down the crumbs. Add butter or coconut oil and pulse another 3-5 times to break up the fat.

3. Press the crumb dough into a pie pan. Bake in 350 degree oven for 10 minutes.  Remove from oven and let it chill in the refrigerator for at least 30 minutes.

4. Combine skinned boiled sweet potato and the rest of the filling ingredients in a large bowl. Combine with mixer on medium speed until smooth. Pour filling into pie crust.

5. Bake at 350 degrees for 55 to 60 minutes, or until knife inserted in center comes out clean.

ChooseMyPlate.gov, a great site for all things nutrition, recommends half of our plates should be full of delicious fruits and vegetables for each meal. Choosing a variety of colors of fruits and veggies is a great way to make sure you are eating a variety of vitamins and minerals. Here’s a guide to show you how to incorporate more fruits and vegetables on a small budget: Fruits and Veggies Matter.

Nutritional fruit power houses are coconut, berries and avocado. The best vegetables to consume are leafy greens (kale, broccoli and spinach), tomatoes, and sweet potatoes. Folic acid, vital for a healthy pregnancy, is abundant in leafy, green vegetables. Summer farmer’s markets in your area should be abundant with delicious berries, beans, squash, plums and plenty of leafy greens. I definitely splurged at Downtown Chico Farmer’s Market last week!

Since most fruits and vegetables don’t have a very long shelf life, be sure to frequently buy small amounts. And of course, remember to choose organic whenever possible!

Yours in Health,
Valerie Douglass, DTR
Mary’s Gone Crackers

While in Chicago, I read an article in USA Today that estimates obesity could affect 42 percent of Americans by 2030. To be classified as obese, an individual must have a body mass index (BMI) above 30; average BMI for someone in the normal weight range is 18.5-24.9. Calculating your body mass index is simple: multiply your weight in pounds x 703 and divide that number by your height in inches squared. You can find several websites online that will do this calculation for you, such as the National Institutes of Health.

So, is sugar the only cause of the obesity epidemic? No, but it does play a vital role in weight management and overall health. Sugar is in virtually everything found on grocery store shelves, and it’s incredible difficult for most of us to know which types are best for us. With new options like Stevia and Agave, it is easy to be confused about what is healthy and what is not. I personally do not recommend artificial sugars including sucralose and aspartame, which can be found in sugar packets that are pink, blue and yellow. These sugar substitutes have been scientifically altered to be calorie free and do not break down in the human body. For more information on artificial sugars, here’s a great article from the Mayo Clinic. The sugars I recommend are raw honey, pure maple syrup and coconut palm, of course in moderation!

Mary’s Gone Crackers uses organic coconut palm sugar in its line of love Cookies. Not only is coconut palm sugar full of vitamins and minerals, it is also the single most sustainable sweetener in the world! For more information on coconut palm sugar and all of our ingredients, please visit the Your Products section of our website.

Yours in Health,

Valerie Douglass, DTR
Mary’s Gone Crackers